05 OCAK 2017 – PERŞEMBE

Set Category

Set Description

Set Intervals

Warm-up

1 x 400 Serbest Yuzme Warmup/Recovery @ 07:00
75 Serbest/25 Sirt

1 x 400 IM Yuzme Warmup/Recovery @ 07:00
Klasik karisik Drill

1 x 400 Serbest Pull PullBouy + Pedal Aerobic Base @ 07:00
75 Serbest/25 Sirt 1-4 gelismeli

1 x 400 IM Mix Aerobic Base @ 7:00
25 Ayak/50 Drill/25 Yuzme

1600 m.

Pre Set

12 x 50 Mix Yuzme Mix @ 01:00
Tekler: 10-15-20-25-30-35 sprint kelebek+serbest
Ciftler: son 15-20-25-30-35-40 sprint kelebek + serbest

2,200 m

Main Set

4 x 200 Serbest Yuzme Aerobic Base @ 03:00
4 x 100 IM Yuzme Descend Anaerobic Threshold @ 01:45
4 x 50 Brans Yuzme Descend Mix @ 01:00
1 x 100 Serbest Yuzme Warmup/Recovery @ 02:00

3 x 200 Serbest Yuzme Aerobic Base @ 03:00
3 x 100 IM Yuzme Descend Anaerobic Threshold @ 01:45
4 x 50 Brans Yuzme Descend Mix @ 01:00
1 x 100 Serbest Yuzme Warmup/Recovery @ 02:00

2 x 200 Serbest Yuzme Aerobic Base @ 03:00
2 x 100 IM Yuzme Descend Anaerobic Threshold @ 01:45
4 x 50 Brans Yuzme Descend Mix @ 01:00
1 x 100 Serbest Yuzme Warmup/Recovery @ 02:00

1 x 200 Serbest Yuzme Aerobic Base @ 03:00
1 x 100 IM Yuzme Descend Anaerobic Threshold @ 01:45
4 x 50 Brans Yuzme Descend Mix @ 01:00
1 x 100 Serbest Yuzme Warmup/Recovery @ 02:00

6,400 m

1saat 22 dk. TOTAL

6,400  M.